Over the Counter: The key to a healthy heart

Thursday

Feb 27, 2014 at 12:01 AM

By Steve Bernardi and Dr. Gary KracoffMore Content Now

The ancient Greeks believed the heart was the center of the soul and were among the first to recognize its pumping mechanism. We now know this small but mighty organ pumps around five liters of blood a minute, averaging close to 7,200 liters per day.With an intricate anatomy that includes chambers, valves and vessels — the heart is the body’s lifeline and its health is directly linked to the functioning of the body as a whole.The key to a healthy heart begins with preventing the release of free radicals or unstable particles that damage cells in the body.When we’re stressed or not eating or sleeping well, the body generates free radicals, which can damage the lining of the blood vessels. Free radicals oxidize cholesterol, causing it to enter the vessels and trigger inflammation.The body senses the blood vessels are injured and tries to repair the damage by laying down more cholesterol in the vessels. This causes additional harm by creating a buildup of fatty cholesterol or plaque in the artery walls — similar to laying down plaster.The body’s inflammatory response causes the plaque in the arteries to harden, which is known as atherosclerosis. As the arteries harden they become narrower, preventing oxygen-rich blood from reaching the body’s tissues and vital organs. The coronary arteries, which deliver oxygen-rich blood to the heart can also become filled with plaque and harden — leading to heart disease and in some cases, a heart attack.Heart disease is the No. 1 cause of death in the world and leading cause of death in the United States, according to the American Heart Association. Approximately 380,000 Americans die of heart disease a year.To decrease the risk of heart disease and protect the heart, start by reducing inflammation in the body. Omega-3 fatty acids, such as fish oil and flaxseed, decrease inflammation to improve cardiovascular health and reduce the risk of cancer and other diseases.There have been many studies proving the benefits of fish oil, including a study by Harvard School of Public Health professors, who reported that eating two grams of omega-3 fatty acids per week decreased the risk of dying from heart disease by more than one-third.An effective fish oil supplement should contain a minimum of 1,000 milligrams of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). A fish oil supplement should also state that it was independently tested to ensure that it’s free of chemicals and heavy metals, such as mercury. Fish oil can interfere with the body’s ability to clot blood and does not interact well with blood thinners. Patients taking Coumadin and other anti-coagulants should check with their health care provider before taking these supplements.A proper diet of fruits and vegetables provides powerful antioxidants to protect against free radical damage. Eat fruits and vegetables with dark colors. The deeper the color the more antioxidants they contain. A proper amount of amino acids from lean protein is also important. Try chicken and fish or a healthy vegan protein such as edamame or quinoa.A diet low in saturated fat can also help reduce bad cholesterol in the body. There are two types of cholesterol to be aware of: high-density lipoprotein (HDL), which is considered to be good cholesterol, and low-density lipoprotein (LDL), the bad cholesterol. The American Heart Association recommends that your total cholesterol, which includes HDL and LDL, be under 200.Exercise is incredibly important for a healthy heart and can lower bad cholesterol. While cardio exercises benefit the heart, you don’t have to pound the pavement to reap the rewards. Brisk walking is very healthy and can help to reduce cholesterol.A good goal for regular exercise is 30 minutes a day, five times a week, according to the American Heart Association. That includes activities like swimming, playing sports or climbing stairs. Regular exercise can also help lower your blood pressure, which is another factor in maintaining heart health.High blood pressure stretches and weakens the blood vessels, which can lead to a stroke or aneurysm when a blood vessel ruptures. The strain of high blood pressure can also cause vessels to tear and force blood to pool and form a clot. If the clot breaks off it can travel to the heart and cause a heart attack or to the brain and result in a stroke. Over time, high blood pressure can also lead to heart failure and damage blood vessels in your brain, eyes, kidneys and other organs.In addition to exercise, avoiding excessive salt intake and quitting smoking are important steps to lowering high blood pressure. Reducing stress can also help maintain a healthy blood pressure and support cardiovascular health. Engage in relaxing activities, such as yoga, stretching, reading or listening to music.As we take strides to prevent heart disease and live a healthy lifestyle, it’s important to know that there are many natural and homeopathic remedies that can support the cardiovascular system.Niacin – vitamin B3 – naturally lowers bad cholesterol in the body. The only drawback is that it can cause the “niacin flush,” which happens when the body’s blood vessels dilate and produce a flushing and tingling sensation. There is also a no-flush niacin available, which provides the benefits of lowering bad cholesterol without the uncomfortable flush feeling caused byvasodilation. No-flush niacin requires a higher dosage, so please check with your pharmacist or health care provider before taking no-flush and regular niacin.Red rice yeast also naturally lowers bad cholesterol and increases blood flow in the body. Grapeseed extract and coenzyme Q10 are antioxidant supplements that protect the heart. Look for a supplement with 10 to 12 antioxidants, including coenzyme Q10, grapeseed, alpha-lipoic acid, betacarotene, lutein, selenium, zinc and astaxanthin. An antioxidant blend is formulated to provide the proper dose, while taking too much of an individual antioxidant is not beneficial for the body.Dark chocolate with 70 percent cocoa or greater also contains antioxidants, but remember to look for chocolate without any added sugar or hydrogenated oils. A piece of chocolate is beneficial, but refrain from eating the whole candy bar at once — as tempting as that is.Moderation is extremely important with any activity. When exercising, remember to build your tolerance gradually. That goes for shoveling, too. Please don’t engage in excessive shoveling or overexert yourself in cold temperatures, and remember to keep hydrated during both cold and warm weather.As you plan to practice heart-healthy behaviors, keep in mind that life’s simple pleasures can bring huge rewards for your heart and overall health. So, eat and rest well, exercise and plan something healthy that brings enjoyment. This will help support a healthy heart, body and soul.Steve Bernardi is a compounding pharmacist and Dr. Gary Kracoff is a registered pharmacist and a naturopathic doctor at Johnson Compounding and Wellness Center in Waltham, Mass. (www.naturalcompounder.com). Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can email steveandgary@naturalcompounder.com or call 781-893-3870.